Top 5 mistakes 90 % of gym goers do! – part 1

Many of us subconsciously make mistakes which can (and in most cases will) severely reduce the effectiveness of our workouts.Let me introduce those mistakes to you and if you are doing even one of those mistakes then it’s time to change the approach :] .

Mistake number 1- not doing a proper warm up

Many athletes tend to simply skip warming up in their workout believing that it’s totally unnecessary and a total waste of time and therefore it should be left out. They often realize they are on the wrong path when the first injuries start to occur. How to tackle this? The first 10 minutes of your workout are crucial to your further performance in the gym. First, by warming up you largely increase your chances to not get injured while lifting heavy or semi-heavy weights. Second, doing a proper warm up pumps blood into your muscles thereby preparing them for the workout to come and prevents the muscles from “overstressing” and “overstretching” at the beginning of your lifts which protects your muscles in the long run. Another benefit of warming up is that you brush up certain exercise techniques thereby allowing a stricter form when you start performing your exercises with their regular weight. For more details on warming up check out this link.

Mistake number 2-starting too heavy too soon.

If you are from the people who overestimates your strength ,then you may be familiar with this issue.If you are able to bench press for 10 reps with 150 lbs,you may decide that you should be doing 3 to 5 reps with weight which is much heavier.This may result in an injury or in a lack of muscle growth.Either way – try to keep your reps 6+.The only time I go under 6 reps is when I am doing heavy compound exercises in order to build strength,but even then-I aspire to reach this 6th rep.Furthermore,for people who have been training around 1 year or less-jumping from light weight to heavy weight in a single workout can be devastating as you may have an injury due to 1)the heavy weight or 2)incorrect form (option numer 2 will be looked into later)

Mistake number 3- not training legs

I don’t know about you ,but I have seen many people who only train their upper body (because these represent the beach body muscles ).This may not be acutely felt in the initial stages of your workouts and appearance, but by continuously ignoring your legs you are going to prevent your upper body from growing. You may ask yourself why is that? This is because our bodies aspire to be symmetrical. Yet, where is the symmetry when you have well built upper body and skinny, weak legs? Not only do you look funny, but you are also restraining your body from developing further. This is why there should be a proper day in which to train only your legs, without other muscles included in the workout. The reason behind this is that your legs account for half of your body muscles and therefore it is not appropriate to mix them up with another muscle group the same day.

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